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JAZZII4's Photo JAZZII4 Posts: 2,920
1/17/13 9:20 A

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emoticon A lot of great ideas!

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MSEMBERSTORM's Photo MSEMBERSTORM Posts: 6,706
1/16/13 10:14 A

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Excellent article!!!!

"A journey of a thousand miles must begin with a single step."
- Chinese Proverb

"When you feel like giving up, remember why you held on for so long in the first place."
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TAT2EDCARE_BEAR's Photo TAT2EDCARE_BEAR SparkPoints: (47,969)
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1/16/13 8:12 A

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Need some ideas for exercise. This article is chock full of them!

Over 110 Cardio Workout Ideas
Limitless Options for Aerobic Exercise
-- By Jennipher Walters, Certified Personal Trainer & Fitness Instructor

You all probably know how great aerobic activity is for your heart, body and mind. After all, regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function. It's almost like a magic "health" pill when you think about!

So why don't more people do cardio regularly? Well, some think it has to extremely hard or miserable, and others just don't set aside the time to make it a priority. Both camps are misguided, as aerobic exercise doesn't have to be back-breaking (it can actually be fun!) and being active is a cornerstone to living a long, healthy life. When you get right down to it, what do we have if we don't have our health?

The really fantastic news is that cardio doesn't have to take you forever and it doesn't have to be at the gym--nor does it have to include running or other high-impact exercises (although those are great forms of aerobic activity if you like them!). There are hundreds of cardio options out there. The trick is picking a few that you like and then doing them intensely enough to count as cardiovascular exercise.

How does one particular thing go from "activity" to "cardio?" It just has to meet two principles.

The first is intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.

Second is time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio!

Lastly, for best results, you need to do at least 3 days of cardio—with no more than 2 days off between sessions—per week. As you get stronger, you can work towards doing cardio 5 to 6 days a week.

Anything from the extensive list below that meets the intensity and time guidelines above can count as aerobic exercise!

At The Gym

Elliptical trainer
Stair stepper (Stairmaster)
Stationary or recumbent bike
Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser")
Arm ergometer (arm cycle)
Rowing machine
Circuit training
Treadmill walking or running
Kettlebells
Interval training
Box jumps
Step ups
Plyometrics

Household Chores

Vacuuming
Scrubbing floors
Cleaning the bathtub
Washing windows
Mopping
Changing sheets
Painting
Heavy renovations (pulling carpet, knocking down walls, etc.)
Moving furniture
Raking
Gardening
Cleaning the gutters
Washing the car
Mowing the lawn with a push mower
Shoveling snow
Sweeping the patio and walkways
Cleaning out the garage
Heavy landscaping such as planting trees, shrubs and bushes

The Great Outdoors

Cycling
Hiking
Snowshoeing
Downhill skiing
Cross-country skiing
Water skiing
Wakeboarding
Rock climbing
Jogging / Running
Power walking (brisk walking)
Rollerblading
Paddling a canoe
Nordic walking
Surfing
Paddle boarding
Swimming
Water jogging/running
Skateboarding
Bleacher running
Ice skating

Sports

Tennis
Flag football
Hitting balls at the driving range
Soccer
Hockey
Basketball
Lacrosse
Boxing
Martial arts
Kickboxing
Kickball
Karate
Jiu-jitsu
Racquetball

Group Classes

Spinning
Step aerobics
Jazzercise
Zumba
Bootcamp
Power yoga (Ashtanga and/or Vinyasa)
Salsa dancing
Dance classes or lessons
Cardio kickboxing
Hi-lo floor aerobics
Water aerobics
BODYPUMP
Silver Sneakers
Gliding
Hip hop dance
Sports conditioning
CrossFit
Krav Maga
StrollerStrides or StrollerFit classes
Turbokick

Popular Workout Videos

P90X
Insanity
Chalean Extreme
Cardio Blast with Coach Nicole
Hip Hop Hustle
Jillian Michael's 30-Day Shred
The Biggest Loser workouts
Tae Bo
Walk Away the Pounds
Sweatin' to the Oldies
Turbo Jam / Turbo Fire
Hip Hop Abs
Gilad's Bodies in Motion
Dancing with the Stars workouts
10 Minute Solution cardio titles
Coach Nicole's 10-Minute Jump Rope Cardio video
Coach Nicole's 10-Minute Jump Start Cardio video
Coach Nicole's 10-Minute Cardio Kickboxing video

Play Time

Walking the dog
Playing with your children
Dodge ball
Tag
Hooping (hula hooping)
Obstacle courses
Jump rope
Water games in a pool
Playing with your dog
Skipping
Hop scotch
Taking the stairs
Jumping jacks
Trampoline jumping (rebounding)

See? There's no shortage of options! Have fun finding some new favorite cardio exercises from the list above. With this many choices, there's never an excuse to get bored or dread cardio ever again!


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